intensity factor RSS
How To Build A Pacing Plan For Long Events
Nailing your pace is essential in long cycling events. The right pacing plan will remove the guesswork before your next event and help you cross the finish line faster.
Why are my TSS and IF lower than the prescribed workout values?
A member asked today why his TSS and IF are lower than the workout’s prescribed TSS and IF even though he was above the target almost the entire workout. What do those acronyms mean? The interesting features of the workouts are 4x20s “muscle fiber activation efforts”. For almost the entire workout, his power was above…
Tags
- All
- 08
- 1
- 100
- 100 miles of nowhere
- 100mon
- 101
- 1030
- 10k
- 130
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 15k
- 16 week sprint triathlon training plan
- 167
- 170
- 176
- 186
- 193
- 2 a days
- 2 a days improve recovery
- 2 workouts a day
- 20 minute ftp test
- 20 minute tes
- 20 minute test
- 20 week Olympic Triathlon Training Plan
- 200
- 2014 National Time Trial Championships
- 2021
- 206
- 207
- 208
- 20k
- 24
- 24 HOP
- 24 hour race
- 24 hour races
- 24 hours
- 24 hours in old pueblo
- 24 hours in the old pueblo
- 24-Hour World Champion
- 24hop
- 25
- 250
- 254
- 255
- 256
- 257
- 259
- 26
- 260
- 261
- 262
- 263
- 264
- 265
- 266
- 267
- 271
- 272
- 273
- 274
- 275
- 277
- 278
- 28
- 280
- 281
- 283
- 284
- 287
- 289
- 29
- 291
- 292
- 293
- 294
- 296
- 297
- 3-zone model
- 3-zone system
- 302
- 305
- 306
- 307
- 308
- 309
- 311
- 313
- 316
- 317
- 32
- 322
- 324
- 325
- 326
- 327
- 35+
- 40 k tt
- 40+
- 40k
- 40k TT
- 40k TT plan
- 4:1
- 4iiii
- 4K Pursuit
- 4K Pursuit training
- 530
- 8
- 8 days of california
- 8 minute ftp test
- 8 minute test
- 830
- 8dc
- 8dc challenge
- 90 90 90
- 90g
- a race
- a-race
- a/c
- aacc
- absorb
- absorption rate
- abuse
- accessories
- accident
- acclimation
- acclimatization
- acclimitization
- accuracy
- aclimatization
- activaton
- active recovery
- active restoration
- acuity
- acute training load
- adapt
- adaptation
- adaptations
- adaption
- adaptive athletes
- adaptive muscle shortening
- adaptive training
- adaptive training plans
- add
- add aerobic rides
- add more volume
- add volume
- addiction
- adding volume
- adherence
- adherence to plan
- adjust
- adjust training
- adjusting
- adjustment
- adjustments
- adrenalin
- adrenaline
- advantage
- adventure
- adventure race
- adversity
- advice
- aero
- aero bar
- aero bars
- aero bike
- aero bikes
- aero extensions
- aero gains
- aero gear
- aero helmet
- aero helmets
- aero position
- aero testing
- aero tuck
- aerobars
- aerobic
- aerobic abilities
- aerobic adaptation
- aerobic base
- aerobic base training
- Aerobic capacity
- aerobic conditioning
- aerobic endurance
- aerobic energy system
- aerobic fitness
- aerobic intervals
- aerobic metabolism
- aerobic power
- Aerobic System
- aerobic training
- aerodynamic
- aerodynamic position
- aerodynamic testing
- aerodynamics
- Aerodynmics
- affect absorption
- affordable
- afternoon
- Age
- aggressive
- Aging
- Aging Athlete
- aging athletes
- Aging Endurance Athlete
- ai
- ai ftp
- ai ftp detection
- aid station
- aiding
- air density
- air fryer
- air quality
- airline fees
- albuterol
- alcohol
- alex
- alex grant
- alex howes
- alex wild
- all
- all energy systems
- all energy zones
- all-out
- allergies
- alone
- alter training
- alternatives to power
- altitude
- altitude machine
- altitude mask
- altitude science
- altitude training
- aluminum cranks
- am i doing base training wrong?
- amateur time trialist
- amber
- amber pierce
- ambient conditions
- amgen
- amonia
- ampk
- anaerobic
- anaerobic capacity
- anaerobic intervals
- Anaerobic system
- anaerobic work capacity
- anaerobic workouts
- analysis
- analytics
- analyze
- analyze criterium data
- analyze efforts
- analyze workouts
- andrew talansky
- android
- android beta
- andy
- andy blow
- anemia
- anemic
- ankle
- annotations
- announcement
- annual plan
- annual planning
- ANT
- ANT+ FE-C
- anti-inflammatory
- anti-oxidants
- anti-row
- anti-squat
- antihistamines
- antioxidant
- antioxidants
- antirow
- anxiety
- ap
- apex nutrition
- app
- apparel
- apps
- aqi
- arch support
- Argentine
- argentine national champion
- arizona
- arkansas
- artificial sweeteners
- ashton instruments
- ask
- ask a coach
- ask a cycling coach
- Ask a Cycling Coach Podcast
- Ask a Cycling Coach podcast landing page
- ask acoach
- aspen
- assessment
- asthma
- asymmetries
- at
- atheletes
- athlete
- Athlete feedback
- athlete interviews
- athletes
- Athletese
- athletic goals
- athletics
- ATL
- atoc
- ATP
- attack
- attacking
- attempt
- attitude
- australian athletes
- autonomic nervous system
- average
- average power
- average speed
- avoid cramps
- avoid overtraining
- AWC
- b race
- b-race
- b12
- baby
- back
- back pain
- back-to-back
- backcountry skiing
- backdate
- backup plan
- bad
- bad air quality
- bad carbs
- bad food
- bad idea
- bad race
- bail
- bail out
- bailed workouts
- bake
- balance
- balance climbing and descending
- balance training
- balancing training
- bananas
- Banick
- bar
- bar length
- barrier
- barry roubaix
- basal metabolic rate
- base
- base cycling training
- base fitness
- base miles
- base of support
- base phase
- Base phase training
- base plan
- base training
- base training done wrong
- base training plan
- baselayer
- bbs
- bc bike race
- bcaa
- bcbr
- beans
- Beard
- bearded
- beards
- beat
- bee
- beer
- beers with chad
- beet juice
- beet powder
- beet root
- beetroot concentrate
- beetroot juice
- beets
- beets and endurance
- before event
- before race
- beginner
- beginner bike
- beginner cyclist
- beginner cyclists
- beginner mistakes
- beginner racer
- beginner training plan
- beginners
- beginners guide
- beginning racing
- belgian
- belgian waffle ride
- belgium
- belly breathing
- ben jacques maynes
- benchmarks
- benefit
- benefite
- benefits
- benefits of cool downs
- benefits of training twice
- benefits of weight lifting
- berm
- best
- best airlines for bike
- best bike split
- best cycling training advice of 2016
- best food
- best performance
- best places for outside workouts
- best places to train
- best power meter
- best practices
- best racing
- best time to train
- best trainer
- best use
- best workouts
- beta
- beta alanine
- beta group
- beta-alanine
- better recovery
- between races
- bibs
- bibshort
- bibshorts
- bicarbonate
- bicycle
- bicycle efficiency
- bidons
- big
- big data
- big ftp
- big groups
- big legs
- big race
- big riders
- big rides
- big training loads
- bigger riders
- biggest
- bike
- bike bags
- bike body separation
- bike case
- bike choice
- bike choices
- bike fit
- bike gearing
- bike gearing for climbs
- bike handling
- bike maintenance
- bike position
- bike race
- Bike Racing
- bike ride
- bike setup
- Bike Setup Tips
- bike skill
- bike split
- bike tire pressure
- bike tire size
- bike travel
- bike turn
- bikepacking
- bikes
- bikram yoga
- binge
- biomechanics
- bipolar
- bipolar disorder
- birth control
- black
- black tea
- blackcurrant
- blind
- blind athlete
- blindness
- block
- blocking
- blood
- blood doping
- blood glucose
- blood plasma
- blood pressure
- blood sugar
- blow up
- blowing up
- blowup
- bmc fourstroke
- bmr
- body
- body build
- body changes
- body composition
- body fat
- body fat scale
- body position
- body positioning
- body positioning on the bike
- body posture on the bike
- body tip
- body types
- body weight
- bolts
- bones to blue endurace race
- bonk
- bonking
- book
- booklist
- Books
- borton
- bottle
- bottle cage
- bottle cages
- bottle pick up
- bottles
- bottles on tt bike
- bottom bracket
- boxed in
- braid
- brain
- brakes
- braking
- break
- break through
- breakaway
- breakaways
- breakfast
- breath
- breath rate
- breathe
- breathing
- breathing rate
- breathing technique
- breck epic
- brick
- brick workouts
- bridge
- brimm brothers
- bringing your bike on a plane
- british
- bro science
- broken
- broken bone
- broken bones
- broken collarbone
- bucket list ride
- budget
- build
- build fitness
- build muscle
- build phase
- Build phase training plans
- build power
- build training
- build training plans
- builder
- building
- bumper plates
- bumping drills
- bunch sprint
- bunny hop
- bunnyhop
- burn
- burn fat
- burned out
- burning
- burnout
- burp
- burritos
- Bushido
- busy
- busy schedule
- butyl
- buyers guide
- buying a bike
- bwr
- c race
- c-race
- cadence
- cadence drill
- cadence drills
- cadence training
- caffeine
- Caffeine affect nutrition
- caffeine dose
- cajon
- calculate normalized power
- calendar
- calibrate
- calibration
- california
- california enduro
- caliper
- call-up
- calm
- caloric balance
- caloric burn
- caloric defecit
- Calorie
- calorie limit
- calorie threshold
- calories
- camelbak
- camp
- camps
- canada
- canceled
- Cancellation
- cancelled
- Cancelled events
- cancer
- cant put out power
- capabilities
- capacity
- Cape Epic
- car
- car accident
- car back
- car up
- carb
- carb cycling
- carb loading
- carbohydrate
- carbohydrate cycling
- carbohydrates
- carbon
- carbon bikes
- carbon cranks
- carbon frame
- carbs
- cardi b
- cardiac output
- cardio
- care
- cargo bibs
- carson
- carson city
- Carson City Off-Road
- case
- cassette sizes
- cat
- cat 1
- cat 2
- cat 3
- cat 4
- cat 5
- category
- category upgrade
- cavendish
- cda
- celebrate
- cell signaling
- cell signaling from weight lifting
- cellular level
- cellular respiration
- central governor
- century
- century ride
- century taper
- CES
- chad
- Chad Timmerman
- chain
- chain gain
- chain gang
- chain lube
- chainring
- chainring sizes
- challenge
- chamois
- Champion
- championship
- change
- change position
- changing testing format
- chase
- chase moves
- cheap
- cheap power meter
- cheat
- cheating
- check
- checklist
- chest congestion
- chew
- chews
- chiel poffe
- chile
- chloe
- chloe woodruff
- chloride
- choking
- choose a training plan
- choose power meter
- choosing
- choosing a bike
- choosing a plan
- choosing tires
- choosing volume
- choosing workouts
- christenson
- christmas
- christmas list
- chronic
- chronic sleep deprivation
- Chronic training load
- circadian rhythm
- circuit
- circuit race
- clamp
- claritin
- clavical
- cleats
- clif
- clif bar
- climb
- climber
- climbing
- climbing road race
- climbing training
- climbs
- climbs vs flats
- clincher
- clinic
- closed circuit
- closed pool
- closing
- closing gaps
- clothing
- club kit
- co2
- coach
- coach chad
- Coach Chad Timmerman
- coachable
- coaching
- coast
- coast ride
- coasting
- cobbles
- coefficient
- coefficient of drag area
- coffee
- coffee and cycling
- coffee and endurance
- coffee and hydration
- coffee shop rides
- cognative load
- cognition
- cognitive
- cognitive load
- cold
- cold weather
- collagen
- collarbone
- collegiate
- colorado
- columbine
- cometh
- comfort
- common mistakes
- communication
- commute
- commuting
- compact crank
- compensation
- competition
- competitive
- competitiveness
- compliance
- componentry
- components
- composition
- compression boots
- concussion
- conditions
- confidence
- Connect devices
- conserve
- consistency
- consistent training
- constant improvement
- constrained
- contact
- cookies
- cool
- cool down
- cool downs
- cooldown
- cooliing
- cooling
- core
- Core and Strength Training
- core strength
- core training principles
- corner
- cornering
- corners
- correct
- cortisol
- cost of flying with a bike
- cost of getting faster
- couch stretch
- cough
- counter
- counter attack
- couples who train together
- course
- course preview
- course profile
- course profiles
- course recon
- course walk
- courtney
- cover
- cover moves
- covid-19
- cram
- cramming
- cramp
- cramping
- cramps
- crank
- crank arm
- crank based power meter
- crank length
- cranks
- crankset
- crash
- crash training
- crashes
- crashing
- cravings
- create a training plan
- creatine
- creatine for cyclists
- creating workouts
- creator
- crew
- crewing
- crit
- crit cycling training plans
- crit race
- crit racing
- crit taper
- crit training
- criterium
- criterium mountain bike
- criterium plans
- criterium racing
- criterium strategy
- criterium training
- criteriums
- criticism
- crits
- cross
- cross country
- cross country marathon
- cross country olympic
- cross country training
- cross train
- cross training
- cross winds
- cross-country
- cross-train
- cross-training
- crosstrain
- crosstraining
- crosswind
- crosswinds
- crunched
- crusher in the tushar
- ctl
- Cuore Cycling Apparel
- curves
- custom
- custom cycling training plan
- custom interval
- custom intervals
- custom screen
- customize
- cut short
- cutting
- cx
- cx bike
- cx racing
- cycle
- cycleops
- cycling
- cycling accessories
- cycling analytics
- cycling and weightloss
- cycling base training
- cycling base training plan
- cycling bibs
- cycling breakfast
- cycling buyers guide
- cycling challenge
- cycling christmas list
- cycling classes
- cycling computer
- cycling cyclocross training
- cycling discomfort
- cycling documentary
- cycling events
- cycling fitness test
- cycling forum
- cycling FTP
- cycling FTP test
- cycling functional threshold power
- cycling genetics
- cycling goals
- cycling hand signals
- cycling hydration
- cycling identity
- cycling interviews
- cycling kit
- cycling marginal gains
- cycling myths
- cycling nutrition
- cycling podcast
- cycling power
- cycling power based training
- cycling power curve
- cycling power zones
- cycling pro interviews
- cycling race
- cycling racing
- cycling recover
- cycling recovery
- cycling season
- cycling shoe
- cycling shoe weight
- cycling software
- cycling tech
- cycling terms
- cycling tips
- cycling tires
- cycling training
- cycling training advice
- cycling training app
- cycling training beliefs
- cycling training books
- cycling training calendar
- cycling training entertainment
- cycling training for Ironman Arizona
- cycling training goals
- cycling training plan
- cycling training plan for road racers
- cycling training plans
- cycling training with a partner
- cycling trips
- cycling TSS
- cycling verbal cues
- cycling volume
- cycling vs running
- cycling weight
- cycling wish list
- cycling with power
- cycling workout instructions
- cycling workouts
- cyclist
- cyclists
- cyclists FTP
- cyclng